The workweek diet leaves room for feasting

By Marge Perry

updated 6:54 a.m. ET Oct. 17, 2007

Call it Sunday remorse: After a weekend of freestyle dining and drinking, you resolve to get your diet on track. So on Monday, you skip breakfast, eat an apple for lunch, nibble salad for dinner and sip only water. But day by day, you slip a little — and come Friday, you can't resist cocktails and pizza.

Sound familiar? Nearly 75 percent of women in a Self.com poll said they overindulge on weekends and will often start a major diet on Monday.

"This eating style makes you feel lousy about yourself and may even cause you to gain weight," says SELF contributing editor Joy Bauer, R.D. In fact, spartan days may slow your metabolism, making it tougher to burn off a weekend binge.

The fix: Our exclusive plan, designed with Kathy McManus, R.D., of Boston, trims calories (not satisfaction) early in the week to make room for later feasting. You could still drop 1 pound a week, but in a healthy way.

Monday
1,124 calories

Breakfast
1 whole egg plus 2 egg whites scrambled in a small pan with cooking spray, 2 tbsp grated Parmesan and 1 tsp chopped fresh basil.
1 slice whole-wheat toast with 2 tsp 100-percent-fruit spread (such as Polaner All Fruit).
4 oz calcium-enriched V8 juice
274 calories, 8 g fat

Lunch
Greek Chicken Salad
Toss 3 oz cooked boneless, skinless chicken breast (such as Perdue Short Cuts) with 2 cups chopped romaine, 1/4 cup chopped green bell pepper, 1/4 cup chopped cucumber, 4 halved cherry tomatoes, 4 sliced radishes, 1 chopped celery stalk, 2 black olives.

Dressing: Combine 1/4 cup nonfat plain yogurt, 1/4 cup crumbled reduced-fat feta, 1 tsp red wine vinegar and 1/4 tsp dried dill. Toss with salad.
2 Wasa crackers
359 calories, 10 g fat

Snack
6 oz nonfat yogurt (such as Dannon Light & Fit)
60 calories, 0 g fat

Dinner
Mustard-Crusted Salmon Combine
1 tbsp light sour cream with 1 tsp Dijon mustard; spread over 1 salmon fillet (about 5 oz) and grill or broil to desired doneness, 7 to 8 minutes.

Confetti Couscous
Bring 1/4 cup chicken or vegetable broth and 1 tbsp orange juice to a boil in a small pot; stir in 1/4 cup whole-wheat couscous, 1/4 cup thawed frozen peas and 1/4 cup chopped red bell pepper. Stir once, cover and let stand 15 minutes, until couscous absorbs liquid.
Steam 1 1/2 cups broccoli
431 calories, 12 g fat

Tuesday
1,156 calories

Breakfast
Microwave 1/2 cup dry quick-cooking oatmeal and 1/2 cup skim milk; stir in 1/2 cup fresh or frozen (thawed) blueberries and 1 tbsp chopped walnuts.
285 calories, 8 g fat

Lunch
Turkey-Mango Wrap
Stir 2 dashes Tabasco sauce into 2 tsp light mayonnaise. Spread on an 8-inch whole-wheat tortilla. Top with 3 oz roast turkey breast, 1/4 cup frisée, 1/4 mango, sliced. Roll closed.
8 baby carrots
320 calories, 8 g fat

Snack
3/4 oz lowfat cheese (such as a Cabot 50% Reduced Fat Jalapeño-Cheddar).
1 small apple
105 calories, 3.5 g fat

Dinner
Rotini With Meat Sauce
Prepare 1 cup (cooked) whole-wheat rotini pasta; set aside. Brown 4 oz lean ground sirloin with 1/4 cup chopped red onion and 1/4 tsp dried thyme over medium-high heat in a small skillet. Stir in 1/3 cup marinara sauce (such as Classico) and heat through. Toss pasta with sauce and top with 1 tbsp grated Parmesan.

Salad
Whisk 1 1/2 tsp extra-virgin olive oil, 1 tsp balsamic vinegar and 1/4 tsp Dijon mustard in a bowl; toss with 2 cups mixed greens and 1/4 cup sliced roasted red pepper.
446 calories, 15 g fat

Wednesday
1,208 calories

Breakfast
1 whole-wheat English muffin topped with 1 tbsp natural chunky peanut butter.
1/2 medium banana
4 oz calcium-enriched orange juice
339 calories, 9 g fat

Lunch
Roast Beef Sandwich With Horseradish Mayo
Combine 2 tsp light mayo with 1/2 tsp prepared horseradish; spread on 2 slices rye bread. Place 3 oz thinly sliced roast beef, 2 slices tomato and romaine lettuce on 1 slice; top with other slice.
1 cup cantaloupe chunks
324 calories, 7 g fat

Snack
6 baby carrots and 2 celery stalks, cut in sticks, with 2 tbsp fat-free blue cheese dressing (such as Wish-Bone Fat Free Chunky Blue Cheese).
80 calories, 0 g fat

Dinner
Shrimp Stir-fry
Heat 1 tsp canola oil in a medium skillet; stir-fry 1/2 cup sliced red bell pepper, 1/4 cup sliced yellow summer squash and 1/4 cup chopped red onion for 2 minutes. Add 12 large shrimp (about 6 oz); stir-fry 2 minutes. Add 1/2 cup snow peas; stir-fry until shrimp is nearly cooked through, about 2 minutes more. Stir in 1 tbsp hoisin sauce; cook until shrimp is cooked through, 30 to 60 seconds more.
1/2 cup cooked quick-cooking brown rice
365 calories, 8 g fat

Dessert
Klondike Slim-a-Bear ice cream sandwich
100 calories, 1.5 g fat

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